Being diagnosed with PCOS can really take a toll on your sails—mentally, emotionally, and physically. Polycystic ovary syndrome (PCOS) is a health problem that affects 1 in 10 women of reproductive age, according to the Office of Women’s Health, funded by the U.S. Department of Health and Human Services. We’re here to introduce you to 4 of the best PCOS supplements you can take today to improve symptoms and boost your health from the inside out.
PCOS is a clinical diagnosis that indicates hormonal imbalances and metabolic issues that can affect a woman’s overall health and appearance. It’s also a common (but treatable) cause of infertility. Imbalances in reproductive hormones can cause major problems in the ovary, such as not releasing or developing it during ovulation. Menstrual irregularities are one of the main symptoms of PCOS and can lead to infertility and the development of ovarian cysts.
Unfortunately, no one really understands PCOS enough to determine the exact cause, and it’s probably one of the biggest contributors to poor treatment options and patient care.
Most experts in women’s health agree that multiple factors, including genetics, contribute to a PCOS diagnosis. Some believe this can be blamed on high levels of androgens (male hormones) that cause PCOS because it prevents the ovaries from releasing eggs with each menstrual cycle, as well as extra hair growth and acne.
Other researchers believe that high levels of insulin and insulin regulation can be blamed, especially in women who are overweight/obese, not physically active, or have a family history of type 2 diabetes. (R) Regulating insulin and the body’s natural insulin response has begun to come into focus for women with symptoms or a diagnosis of PCOS.
related: How to Improve Your Insulin Response Naturally
Symptoms of polycystic ovary syndrome:
- difficulty getting pregnant
- unexplained hair thinning or hair loss
- adrenal dysfunction
- Poor blood sugar regulation and imbalance
- systemic inflammation
- unusually long menstrual cycles
- Irregular menstruation
- Dark skin on the back of the neck
- dark facial hair on body parts (face, chest, abdomen)
PCOS is a disease and with any disease there are long and short term complications. According to the University of Chicago Medicine, the long-term health risks and consequences for women can be quite serious, including:
- infertility (or subfertility)
- endometrial cancer
- lipid abnormalities
- cardiovascular risk (heart attack)
- obstructive sleep apnea
Having said that, not all women with a clinical diagnosis of PCOS will develop these conditions, but it is important to note that the risk is greatly increased. There are natural supplements for PCOS that can relieve symptoms and improve your health, making a conscious effort to reduce the risks associated with PCOS.
Supplements should not replace a diet rich in high-quality protein, fats, and carbohydrates, but at the same time, supplements can really work for the body and close nutritional gaps. They can also help reduce the negative symptoms and effects of PCOS, which is why we’ve compiled more information on the best supplements for PCOS for you below.
According to a research report Gynecological Endocrinology, women with PCOS were 19 times more likely to be magnesium deficient. This startling statistic may have something to do with the benefits of magnesium and its role in regulating glucose, insulin and even blood pressure in healthy individuals. (R) Magnesium is actually the fourth most abundant mineral in the body and acts as an electrolyte that regulates heart contraction and water balance in the body. (R) If you are not meeting the recommended daily intake (RDI) of magnesium from vegetables and fruits (stress can also deplete magnesium) you may be high and dry which is not what you want, PCOS or not .
Women with PCOS may benefit from taking magnesium supplements for a number of reasons, including:
- Floating Population Prevention and Control
- Pain relief and reduction of systemic inflammation (R)
- PMS relief (bloating, constipation, appetite, cramps, sleep problems, anxiety)
- Relief and prevention of dysmenorrhea
- Improve mood (reduce anxiety)
- Modulates insulin resistance and blood sugar regulation (R)
- Lower blood pressure
If you, like most women, do not get adequate amounts of magnesium from foods in your diet such as fruits, vegetables and chocolate, then we recommend taking a magnesium supplement. However, if you are frail, these food sources may not provide adequate amounts; we recommend taking a magnesium supplement. The RDI for magnesium for women with PCOS is 300-400 mg per day. We recommend taking Swolverine’s ZMT supplement, which contains 400 mg of magnesium.
Recommended Products: ZMT – Magnesium Supplement for Women
Vitamin D is more than the sunshine vitamin, and its benefits extend beyond bone health. In fact, 67-85% of women with PCOS symptoms or diagnosed with PCOS are vitamin D deficient. (R) This vitamin actually plays a vital role in many biological functions, especially when it comes to hormone regulation and the female body. Specifically, we’re talking about hormone regulation and vitamin D as it relates to follicle-stimulating hormone (FSH), progesterone levels, and anti-Müllerian hormone (AMH). (R) Furthermore, low vitamin D levels were found to be significantly associated with insulin resistance in women with PCOS. (R)
Supplementing vitamin D for women going through the PCOS journey can prove to be of great benefit. Clinical studies analyzing the benefits of vitamin D supplements include:
- Improves fertility (R)
- Decreased testosterone levels (R)
- Reduce inflammation (hs-CRP levels) (R)
- Improve blood sugar balance
- Regulated Hormone and Progesterone Levels
- insulin regulation
While some foods contain vitamin D, they are not reliable sources of vitamin D. Even the best source of the vitamin (fatty fish) provides 9-17 mcg per 3 oz, which is not enough to provide adequate levels. To put that in perspective, the average person needs as much as 100 micrograms per day. In a study comparing daily supplementation of 1,000 IU to 4,000 IU in women with PCOS, women who took 4,000 IU/day for 12 weeks had significantly lower serum insulin levels, lower serum total testosterone levels, reduced hirsutism, and SHBG (sex hormone-binding globulin) a significant increase. (R)
Although 4,000 IU/day was tested, women with PCOS are generally advised to supplement with 1,500 IU/day to 4,000 IU/day.we recommend adding Wolverine’s Vitamin D3 (cholecalciferol) tablet as it contains 1,500 IU in 100 servings. Improve your health and vitality and improve your PCOS symptoms with just 1 tablet per day.
Recommended Products: Vitamin D3 Supplements for Women with PCOS
related articles: Vitamin D2 vs. D3: Most Popular Sources and Types
Another nutrient that women with PCOS are often deficient in is zinc. Although zinc is a micronutrient, its benefits to the human body can be demonstrated in hundreds of enzymatic reactions that provide adequate function. What’s more, due to its association with femininity and PCOS, zinc is essential for regulating fertility and the menstrual cycle. Unfortunately, birth control pills deplete zinc levels, leaving many women deficient in this essential metal.
Some of the symptoms of PCOS that zinc supplementation can help with include:
- Reduce high levels of androgen (testosterone)
- Increased insulin response (R)
- Significantly lowered serum triglycerides (R)
- reduce inflammation (R)
- Reduces the development of acne
- Reduce hair loss (R)
- Reduce hirsutism (R)
zinc One of the best supplements for PCOS. It is recommended that women consume 8 mg of zinc per day. In addition to incorporating zinc-rich foods such as meats, legumes, seeds, and whey protein, those deficient in zinc can benefit greatly from zinc supplements such as ZMT from Swolverine, which contains 30 mg.
Recommended Products: ZMT – Magnesium Supplement for Women
Recommended Products: Women’s Whey Protein Isolate
The Omega-3 fatty acids in krill oil are a healthy addition to any diet, especially those who are experiencing PCOS, have been diagnosed with PCOS, or are looking to lose weight.
Studies have shown that a dietary lifestyle rich in omega-3s can lower testosterone and increase SHBG levels. Sex hormone-binding globulin (SHBG) is a protein that binds estrogen to testosterone to normalize levels of the free-floating hormone. (R) This is especially beneficial for women with PCOS because when SHBG is low, testosterone levels rise, leading to the harmful hormonal imbalance that PCOS causes in the body. (R)
Here are some other positive benefits of supplementing your diet and lifestyle with krill oil and omega-3 fatty acids:
- reduce systemic inflammation
- increase insulin response
- reduce weight gain and lose weight
- decreased leptin levels (R)
- Improve metabolic syndrome
- regulate blood sugar levels
- lowered testosterone levels (R)
The reason we recommend krill oil supplementation over fish oil is that it is more potent, more nutritious, higher quality and more bioavailable. The main difference between the two is: how your body absorbs it. The omega-3s in krill oil are packaged as phospholipids (the same structure found in cell membranes) so your body can use them immediately. However, the omega 3s found in fish oil are bound to triglycerides, which must undergo additional conditions and processes in order to become bioavailable. (R)
Recommended Products: Krill Oil + Astaxanthin
recommended article: krill oil ratio. Fish Oil: Is Krill Oil Really Better Than Fish Oil?
PCOS is more than a hormonal disorder—it’s a metabolic disorder. Sure, hormones play an important role, but they don’t make up who you are. It’s important to take a natural, holistic approach to your health by looking carefully at your whole being. This includes what you do, what you put in your body, what you put in your body, your environment, your activities, and your mental and emotional state. If you are considering stopping birth control pills, we recommend that you talk to your doctor (or new doctor). A holistic and investment approach that will take your PCOS and overall health seriously. There are many ways to create balanced hormones through lifestyle interventions that benefit more than just hormones.
Ready to manage your PCOS symptoms?
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